Choosing Trail Runners

Trail-running shoes vs. road shoes

Trail-running shoes typically provide more protection than regular running shoes, with thicker soles to protect feet from rocks and debris, plus extra protection over the toebox. For traction on varied terrain, lugs are usually deep and beefy, often with a multi-directional design for climbing steep slopes without slipping. Very deep lugs are designed for gripping rough trails, but make for less stability on packed-dirt trails or pavement. Softer lugs are grippier, but wear faster than harder soles.

Trail-running shoes usually have a wide and low profile so the foot is closer to the ground for more stability on irregular surfaces. Shoes designed exclusively for the trail have less cushioning so you can get the feel of the trail. Some trail-running shoes go too far in this direction, and reviewers commonly complain that you can feel sharp rocks or twigs underfoot on some shoes. Hybrid trail-running shoes typically have more cushioning so the shoes can easily transition to short runs on the road.

It's always a good idea to have experts check your gait at a store that specializes in running shoes, even if the store doesn't stock many trail running shoes. The main question is how much motion control you need in a shoe, to keep your feet from overpronating -- rolling inwards too much -- as you run. Since your gait is usually linked with your arch type, you can also get some clues as to your natural gait by using a simple wet-paper arch test. For more details on fit, see our report on running shoes.

Experts agree that most trail-running shoes provide enough stability for runners with mild overpronation, but severe overpronators may need some additional motion control. Motion-control trail-running shoes use a straight last and provide firmer support for those who need extra help correcting their gait. Most trail running shoes, however, use a curved last and are designed for runners with a neutral gait or mild pronation.